Also called: Beluga lentils, black gram (urad dal), caviar lentils, black gram, kali dal, kalo dal, karuppu paruppu, nalla pappu, siyah mercimek, lenticchie nere, adas aswad, adas-e siah, sabut urad, साबुत उड़द, sabut mash, ثابت ماش, biuli dal, বিউলি ডাল, karuppu ulundhu, கருப்பு உளுந்து, minapa pappu, మినప పప్పు, sabut mah, ਸਾਬਤ ਮਾਂਹ, adad, અડદ, udid, उडीद, uddu, ಉದ್ದು, uzhunnu, ഉഴുന്ന്, fakes, φακές, عدس أسود, adas siah, عدس سیاه, tiqur misir, ጥቁር ምስር, kuro-renzu-mame, 黒レンズ豆, geomjeong-renjeu-kong, 검정 렌즈콩, chernaya chechevitsa, черная чечевица, tua-len-si-dam, ถั่วเลนทิลสีดำ, chorna chechevitsya, чорна чечевиця, hei-bian-dou, 黑扁豆, sabut urad dal, साबुत उड़द दाल, ثابت اڑد دال, কালো ডাল, minumulu, మినుములు, ਸਾਬਤ ਉੜਦ ਦਾਲ, udid dal, उडीद डाळ, uddina bele, ಉದ್ದಿನ ಬೇಳೆ, uzhunnu parippu, ഉഴുന്ന് പരിപ്പ്, kara mercimek, heibi, burakku rentiru, ブラックレンズ豆, geomjeong renteukong, 검정 렌틸콩, thua lentil dam, ถั่วเลนทิลดำ, maser, ማሰር, chorna sochevytsya, чорна сочевиця, paki hui sabut urad dal, पकी हुई साबुत उड़द दाल, پکی ہوئی ثابت ماش کی دال, sheddho kalo dal, সেদ্ধ কালো ডাল, veitha karuppu ulundhu, வேகவைத்த கருப்பு உளுந்து, udikinchina minapa pappu, ఉడికించిన మినప పప్పు, ubali hoyi sabut mah di dal, ਉਬਲੀ ਹੋਈ ਸਾਬਤ ਮਾਂਹ ਦੀ ਦਾਲ, bafele adad, બાફેલી અડદ, shijleli udid dal, शिजलेली उडीद डाळ, besida karu uddina bele, ಬೇಯಿಸಿದ ಕಪ್ಪು ಉದ್ದಿನ ಬೇಳೆ, vevicha karuppu uzhunnu, വേവിച്ച കറുത്ത ഉഴുന്ന്, vrastes mavres fakies, βραστές μαύρες φακές, adas aswad maslouq, عدس أسود مسلوق, adas-e siah-e pokhte, عدس سیاه پخته, zhushi heise biandou, 煮熟黑色扁豆, yude burakku rentiru, 茹でブラックレンズ豆, salmeun geomjeong renteu-kon, 삶은 검정 렌틸콩, thua lentil dam tom, ถั่วเลนทิลดำต้ม, yemesele beles misir, የመሰለ በለስ ምስር, varenaya chernaya chechevitsa, вареная черная чечевица, varena chorna sochevytsya, варена чорна сочевиця
One serving (190 g) is high in fibre, folate and protein.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Black lentils (boiled)
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